Author: pwsadmin

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Snatch

10 Minutes to Get Find Your Heavy for the Day

Snatch: 10 x 1

Stimulus/Focus: Complete one snatch every minute on the minute for 10 minutes. Use 90% of your heaviest from today.

WOD: 5 RFT (15 Minute Cap)

30 Double Unders

20 Wall Balls

10 V-Ups

Stimulus/Focus: Try to do all work unbroken or in two sets.

Cool Down: 400 Meter Run with Wall Ball

Warm up: Coach’s Choice

Strength/Skill: Ring Work: Spend 15 Minutes Playing on the Rings

WOD: 6 Minute AMRAP

1 – 2 – 3 – …

Ring Dip

*Row (7/5 Calories)

Rest 2 min

6 Minute AMRAP

2 – 4 – 6 – …

Ring Pull Ups

Bike (7/5 Calories)(Alternate)

Rest 2 min

6 Minute AMRAP

3 – 6 – 9 – …

Handstand Push Up

*Masters: Seated Dumbbell Presses (20/15)

100 Meter Run

Cool Down: Tabata Bottom to Bottom Squats

Warm up: Coach’s Choice

Strength/Skill: Deadlift

4 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: 15 Minute AMRAP

12 Toes to Bar

12 Kettlebell Hang Snatches (6/6)(1.5/1)(1/25#)

12 Kettlebell (Goblet) Box Step Ups (24/20)

Stimulus/Focus: Try to go unbroken on your work, but take no more than one break within movements if needed. Aim for 5+ rounds.

Cool Down: 400 Meter Farmers Carry

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: Five Rounds (5 Minutes Work/1 Minute Rest)

20 Box Jumps (step down) (24/20)

25 Plate GTOH (45/25)(25/15)

30 Ab Mat Sit Ups

Max Strict Push Ups in Remaining Time

Stimulus/Focus: Find a steady pace and just keep moving. Break between movements, but not within them. Focus on perfect movement on strict push ups. You will have a separate score for each round–all reps are included in the score.

Cool Down: Alternating Tabata

*Russian Twists with Plate

*Superman Holds (20 Seconds)

Warm up: Coach’s Choice

Strength/Skill: Front Squat
4 x 3

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/25#)( 2 Kettlebells)

5 Burpees every time the kettlebells are placed on the ground.

Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.

Cool Down: 3 Rounds
5 Strict Chest to Bar
15 Candlestick Raises

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Power Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes reviewing the movement and building up to your workout weight or a heavy for the day.

WOD: Heavy Isabel for Time (10 Minute Cap)

30 Snatches (Power or Squat)

WORKOUT VARIATIONS

14-15, 60-64 divisions

♀ 85

♂ 135

16-17, 50-59 divisions

♀ 105

♂ 155

35-39 division

♀ 145

♂ 215

40-49 divisions

♀ 125

♂ 185

65+ divisions

♀ 75

♂ 105

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose a weight that challenges, but does not frustrate, you.

Cool Down: Happy Friday and the end of the Age Group Semifinal Workout Week! ROMWOD anyone?

Warm up: Coach’s Choice

Strength/Skill: Handstand Walk

Spend 10 minutes upside down!

WOD: 3 RFT (20 Minute Cap)

30-foot handstand walk (15 feet out and back)

30 pull-ups

30 lateral burpees over the dumbbell

30 toes-to-bars

WORKOUT VARIATIONS

14-17, 35-54 divisions

Handstand walks must be completed in 15-foot sections.

55-64 divisions Handstand walks may be broken into 5-foot sections.

65+ divisions Plate-walks on a box instead of handstand walks.

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group. If scaling is needed, choose movements that challenge you, but allow you to keep moving.

Cool Down: 3 Rounds

5 Push Ups

10 Superman Holds (2-second count)

Warm up: Coach’s Choice

Strength/Skill: Overhead Lunges

10 Minutes to Find a Heavy Set of 6 Reps

Overhead Lunges: 5 x 6

Stimulus/Focus: Use 80% of your heaviest set of 6 to complete a set of 6 every 2 minutes for 5 rounds.

WOD: For Time (7 Minute Cap)

150-foot Dumbbell Overhead Walking Lunge

50 Alternating Dumbbell Snatches

50 Box Jump-Overs

WORKOUT VARIATIONS

14-15 division

♀ 20-lb dumbbell, 20-inch box

♂ 35-lb dumbbell, 24-inch box

16-17, 35-54 divisions

♀ 35-lb dumbbell, 20-inch box

♂ 50-lb dumbbell, 24-inch box

55+ divisions

♀ 20-lb dumbbell, 20-inch box*

♂ 35-lb dumbbell, 24-inch box*

*may step OR jump up to the box

Stimulus/Focus: This is another Age Group Semifinals Workout. Try to follow the standards for your age-group.

Cool Down: 400 Meter Run